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Wakame vs Summer squash - In-Depth Nutrition Comparison

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Significant differences between Wakame and Summer squash

  • Wakame has more Manganese, Folate, Copper, Iron, Magnesium, Calcium, and Vitamin B5, however Summer squash is richer in Vitamin B6, and Vitamin C.
  • Wakame covers your daily Manganese needs 53% more than Summer squash.
  • Summer squash has 436 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Summer squash has 2mg.

Specific food types used in this comparison are Seaweed, wakame, raw and Squash, summer, all varieties, raw.

Infographic

Wakame vs Summer squash infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%
Contains more Potassium +424%
Contains less Sodium -99.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 17% 8% 17% 1%
Contains more Iron +522.9%
Contains more Calcium +900%
Contains more Magnesium +529.4%
Contains more Copper +456.9%
Contains more Zinc +31%
Contains more Phosphorus +110.5%
Contains more Potassium +424%
Contains less Sodium -99.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wakame
8
:
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Folate +575.9%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 57% 12% 3% 0% 12% 33% 10% 10% 51% 0% 8% 22%
Contains more Vitamin A +80%
Contains more Vitamin E +733.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +62%
Contains more Vitamin B3 +228.5%
Contains more Vitamin B5 +349.7%
Contains more Vitamin K +76.7%
Contains more Folate +575.9%
Contains more Vitamin C +466.7%
Contains more Vitamin B6 +10800%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Wakame
18
Summer squash
Mineral Summary Score
58
Wakame
12
Summer squash

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Wakame
7%
Summer squash
Carbohydrates
9%
Wakame
3%
Summer squash
Fats
3%
Wakame
1%
Summer squash

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Wakame Summer squash
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 870mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wakame Summer squash Opinion
Calories 45 16 Wakame
Protein 3.03 1.21 Wakame
Fats 0.64 0.18 Wakame
Vitamin C 3 17 Summer squash
Net carbs 8.640000343322754 2.25 Wakame
Carbs 9.14 3.35 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.18 0.35 Wakame
Calcium 150 15 Wakame
Potassium 50 262 Summer squash
Magnesium 107 17 Wakame
Sugar 0.65 2.2 Wakame
Fiber 0.5 1.1 Summer squash
Copper 0.284 0.051 Wakame
Zinc 0.38 0.29 Wakame
Starch
Phosphorus 80 38 Wakame
Sodium 872 2 Summer squash
Vitamin A 360 200 Wakame
Vitamin E 1 0.12 Wakame
Vitamin D 0 0
Vitamin B1 0.06 0.048 Wakame
Vitamin B2 0.23 0.142 Wakame
Vitamin B3 1.6 0.487 Wakame
Vitamin B5 0.697 0.155 Wakame
Vitamin B6 0.002 0.218 Summer squash
Vitamin B12 0 0
Vitamin K 5.3 3 Wakame
Folate 196 29 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.044 Summer squash
Monounsaturated Fat 0.058 0.016 Wakame
Polyunsaturated fat 0.218 0.089 Wakame
Tryptophan 0.035 0.011 Wakame
Threonine 0.165 0.028 Wakame
Isoleucine 0.087 0.042 Wakame
Leucine 0.257 0.069 Wakame
Lysine 0.112 0.065 Wakame
Methionine 0.063 0.017 Wakame
Phenylalanine 0.112 0.041 Wakame
Valine 0.209 0.053 Wakame
Histidine 0.015 0.025 Summer squash
Fructose 0.95 Summer squash

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.